Bad posture, injury, and poor lifting mechanics are all common issues that can be linked to your shoulder blades.
But for such an important body part, why are shoulder blade movements so underutilized?
That’s a question a lot of people ask themselves after they’ve fallen victim to an upper-body injury.
Today, we'll look at how mastering scapular retraction and protraction may help you build upper body strength while preventing injuries.
Protraction vs. Retraction
Protraction and retraction are two movements of the scapula, also known as the shoulder blades, that are responsible for forward and backward motion.
Protraction moves the scapula forward and to the sides of the body.
Retraction pulls the scapula back and towards the spine.
Think retract = reach back and protract = push forward
Scapular Retraction Muscles Worked
Retraction: Rhomboid major and minor, middle trapezius, latissimus dorsi, and levator scapulae.
Scapular Protraction Muscles Worked
Protraction: Petroralis major and minor and serratus anterior
Scapular Elevation Muscles Worked
Upper trapezius and levator scapulae muscle
Scapular Retraction Exercises
With retracting exercises focus on squeezing your shoulder blades together by activating your upper back muscles.
Banded Retraction
Wrap a resistance band around something sturdy at about neutral height.
Hold the band with your arms straight out with a good amount of resistance.
Let the band pull your shoulder blades out as if you're stretching them.
From here pull your shoulder back and squeeze as if you are trying to pinch something between them.
Maintain an upright posture and hold for 1-3 seconds.
Allow your shoulder blades to return to the starting position.
Repeat for a desired amount of reps.
Banded Retraction Progression
Start by holding a resistance band out in front of you.
While keeping your arms straight spread the band outward.
As you spread the band, pull your shoulder blades together.
Focus on sticking your chest out as you retract and pinch your shoulder blades simultaneously.
Keep a slow and controlled pace and repeat.
No dumbells or Bands? No Problem
Bodyweight Prone W, T, Y Scapular Retraction Exercise
If you do have a resistance band, you can complete all these exercises vertically.
Weighted retraction exercises
Retraction can be utilized in a variety of upper back exercises.
Once you become cognizant of proper retraction, you’re able to apply proper posture and lifting mechanics to all sorts of pull exercises such as:
Vertical pull exercises - Lat pulldown, pull-ups, single arm cable lat pulldown
Upper back rows - low cable row, landmine row, bent over row
Rear delt cable fly & cable y raise
And many others.
3 Scapular Protraction Exercises
Protracting exercises involve activating the serratus anterior muscle.
Beginner Exercise
A helpful beginner's exercise is simply spreading your shoulder blades and allowing your back muscles to expand. Followed by retracting back to the starting position. Begin with proper posture by keeping your chest up and head back. This will enable a full serratus anterior stretch throughout the protraction.
Scapular Push-Up
The scap push-up is a popular protraction exercise with many benefits surrounding shoulder stability.
The scap push-up is a versatile movement as it's commonly used as an upper-body warm-up exercise as well as a rehab exercise in shoulder recovery.
Variations include: kneeling, elevated, and banded - left to right.
Maintain a neutral stance and focus on your shoulder blades. Do not bend your elbows or round your back; overcompensating takes away from the purpose of the exercise.
Dumbbell Protraction
This exercise involves 1-2 dumbbells or a comfortable weight of your choice.
Lying on your back with a dumbbell in hand, hold your arm(s) straight in front of your body.
Make sure your elbow stays extended throughout the exercise.
Keep your shoulder blades neutral to begin the movement.
Protract and push the dumbbell up into the air keeping your arm straight.
(The only part of your body working should be the serratus anterior and the muscles surrounding your shoulder blades.)
Hold at the top for 1-3 seconds before repeating.
Lower your shoulder blade back to the starting position.
Repeat.
FAQ
Where is the serratus anterior located?
The serratus anterior is located on the outside of your rib cage. The muscle's attachment to your ribs and the inner border of the shoulder blade give it leverage for rotating the shoulder blade so that the socket of the shoulder joint faces more in an upward direction, allowing you to raise your arm [2].
What an examples of protraction and retraction being used?
Protraction is utilized at the end of pushing motions whereas retraction is present in pulling movements. Think of the final 10-20% of a push-up and pull-up. The last push to get the full range of motion when completing a push-up is where protraction comes into play. Pull-ups on the other hand utilize the most retraction at the top of the pull-up. When you’re fighting for that last bit of effort to get your chin above the bar, that is where your retractors are most present. This is also true with many other exercises.
How do I relieve pain behind my shoulder blade?
Pain behind your shoulder blade is commonly linked to the rhomboid muscle. Rhomboids are extremely receptive to trigger points (muscle knots) as a result of poor posture, overuse, and improper lifting form.
Release the muscle knot behind your shoulder blade by breaking up the tight tissue with a lacrosse ball or deep tissue massage tool.
When you locate the knot (area where the muscle is most tense) hold for 15+ seconds and allow your muscle to sink into the ball or tool.
Do this for a couple of sets followed by stretching and strengthening exercises.
What are the benefits of doing scapular push-ups?
Scapular push-ups are an excellent way to improve shoulder stability. This helps promote healthy alignment while keeping your shoulder blades in the proper position during upper body movements.
What's the main difference between protraction and retraction?
Protraction spreads the shoulder blades out from the spine, whereas retraction draws them in toward the spine. Protraction involves the serratus anterior, whereas retraction engages the rhomboids and mid-traps.
Sources:
[1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.
[2] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.